Part 1 EMOM for 9 Mins Min 1:   12 DB Bent Over Row Min 2:   20-30 Sec Superman Hold Min 3:   12-15 Hollow Body Leg Raise Part 2 EMOM...

Part 1 3 Sets 3 Deadlift at 85% ‍ * Rest 2-3 Mins Between Sets 1 Big Drop Set - 15-30 Reps at 50% Part 2 4 Rounds x AMRAP 2:  20 Power...

Part 1 3 Sets: 3 Bench Press at 85% ‍ * Rest 2-3 Mins Between Sets 1 Big Drop Set - 15-30 Reps at 50% Part 2 AMRAP 5 50 Push-ups Cal Row...

[TEAMS OF 2] For Time 80 Cal Row (Split)  50 Thrusters/DB (P1/P2)  35 Strict Pull-ups/Ring Row (Each)  50 Wallballs (P1/P2)  80 Cal Row...

For Time:  ‍(30 Mins Cap)  1000M Run/Bike/Ski/Row   ‍ 5 Rounds  10 AbMat Sit-ups/Other Core 20 Double Unders/Singles   ‍800M Run    ‍ 4...

Part 1 3 Sets: 3 Back Squat at 85% ‍ * Rest 2-3 Mins Between Sets 1 Big Drop Set - 15-30 Reps at 50%  Part 2 For Time:  15-12-9-6-3 Front...

Part 1 3 Sets 6 Strict Press at 70% ‍ * Rest 1-2 Minutes Between Sets ‍ Part 2 3 Rounds   500M Row/Bike 400M Run/Ski ‍ 3 Minute Rest...

AMRAP 30 60 Burpees/Push Ups  45 Strict Pull-ups/Ring Rows 30 Burpee Pull-ups/Ring Rows ‍ Every 3 Minutes [Starting at 0:00] 24 Cal Bike

Part 1 3 Sets 4 Deadlift at 80% ‍ * Rest 2-3 Minutes Between Sets 1 Big Drop Set: 15-30 Reps at 50%  Part 2 For Time 40 Box Jumps/Box...

Part 1 3 Sets 4 Bench Press at 80% ‍ * Rest 2-3 Minutes Between Sets 1 Big Drop Set: 15-30 Reps at 50%  ‍ Part 2 On the 2:00 x 8 Rounds...

Part 1 3 Sets 4 Back Squat at 80% ‍ * Rest 2-3 Minutes Between Sets 1 Big Drop Set: 15-30 Reps at 50%  Part 2 AMRAP 15 30 V-Ups/Other...

For Time 30 Toes to Bar/Knee Raises 400M Run/Bike/Row/Ski 30 DB Push Press 1 Mile Run/Bike/Row/Ski 30 DB Push Press 400M Run/Bike/Row/Ski...